Finding Calories in roti - chapati calories and increasing chapati nutrition
Wheat is world's highly consumed cereals. Staples such
as chapati, roti, puri or bread are prepared using refined or whole wheat flour.
There are other wheat-based products available in the market now such as wheat
bulgur, wheat semolina, atta noodles and wheat pasta. However, the nutritional
values in these products vary depending upon the ingredients.
Whole wheat grain is rich source of various fiber, vitamins
and minerals than the refined wheat. Nevertheless, both wheat contains gluten
which is type of a protein. Many individuals are sensitive to gluten which can create
problem in their immune system.
This article will describe you about calories in
roti, chapati calories and how you can increase chapati nutrition by adding
some ingredients. We will also discuss the calories in one roti. If you are
interested in measuring 2 chapati calories we will discuss the same here.
Chapati Nutrition
Since whole wheat mainly is composed
of carbohydrate. 80% of the total energy from wheat is from Carbohydrates and
13.16% of its energy comes from protein. Followings are the other nutritional
figures of chapati which is also made up of 100% whole wheat.
Chapati calories - 321.71 kCal per
100 gm flour
Chapati Nutrition
Protein - 10.59 gm
Carbohydrate - 64.72 gm
Fat - 1.47 gm
Total Fiber – 11.23 gm
Vitamin B1 - 0.46 mg
Vitamin B2 - 0.15 mg
Vitamin B3 - 2.68 mg
Vitamin B6 Total - 0.26 mg
Vitamin B9 - 30.09 mcg
Vitamin E - 0.77 mg
Vitamin K - 1.75mcg
Calcium - 39.36 mg
Phosphorus - 315 mg
Iron - 3.97 mg
Magnesium - 125 mg
Copper - 0.49 mg
Manganese - 3.19 mg
Molybdenum - 0.073 mg
Zinc - 2.85 mg
Chromium - 0.006 mg
Selenium - 47.76 mcg
Omega 3 - 38.51 mg
Omega 6 - 616 mg
Roti calories made up of maida
While making maida the bran and germ which is the most
nutritious parts of the grain are removed from whole wheat during the milling
and refining process. Therefore, white roti is relatively poor in many vitamins
and minerals compared to whole-grain roti.
In many regions refined wheat flour
is used to make roti, bread, pastas or puris. Following are the nutritional
values of refined wheat flour. Refined wheat is composed of carbohydrate. 84.5
% of the total energy from wheat is from Carbohydrates and it contains only
2.76 gm fiber as against 11.23 gm of whole wheat.
Calories in roti made up of maida – 351.56
kCal per 100 gm flour used
Roti Nutrition (maida)
Protein - 10.36 gm
Carbohydrate - 74.27 gm
Fat - 0.76 gm
Total Fiber - 2.76 gm
Vitamin B1 - 0.15 mg
Vitamin B2 - 0.06 mg
Vitamin B3 - 0.77 mg
Vitamin B6 Total - 0.08 mg
Vitamin B9 - 16.25 mcg
Vitamin E - 0.05 mg
Vitamin K - 1mcg
Calcium - 20.4 mg
Phosphorus - 110 mg
Iron - 1.77 mg
Magnesium - 30.69 mg
Copper - 0.17 mg
Manganese - 0.63 mg
Molybdenum - 0.013 mg
Zinc - 0.88 mg
Chromium - 0.005 mg
Selenium - 0 mcg
Omega 3 - 17.45 mg
Omega 6 - 325 mg
Fiber in roti
Whole wheat is rich in fiber but refined wheat
contains very less (11.23 gm in whole wheat chapati vs 2.76 gm in maida roti). Some
of the fibers feed your gut bacteria while the rest fiber is insoluble that passes
through your digestive track without being absorbed and adds bulk to stool.
Furthermore, wheat contains around 1.6 gm amounts
of soluble fibers. Soluble fiber is known to help reduce LDL cholesterol.
How to reduce calories in roti
It is advisable that calories to fiber ratio of
your meal should be lowest so that you can achieve complete nutrition with less
calories.
As you see chapati or roti is rich in carbs and
hence they are usually eaten with vegetables or dals to reduce the overall
calories through carbs. Among other cereals Chapati or roti rank high on the
glycemic index (GI), making them unsuitable for people with diabetes. But
vegetables are rich in fibers and minerals so they helps reduce glycemic index
of chapati. Dals are rich in protein and also provide vital fibers. So earing
less chapati and more dals and vegetables would help in reducing overall
calories in your dish.
Additionally you can add fenugreek seeds, roasted poppy
seeds, cumin seeds or coriander seeds while preparing dough. These seeds are
high in soluble fiber and help reduce overall calories to soluble fiber ratio.
They would also add vitamins and minerals in the roti thus making roti more
nutritious.
Finding calories in one roti or 2 chapati calories
It is generally observed that roti or chapati
prepared vary in size and weight. 100 gm of wheat flour can be used to prepare
3 to 5 chapatis or rotis. You can calculate calories in one roti using DietKundali calorie calculator app. Just add the weight of wheat flour as your
ingredient (say 150 gm) and 6 as number of servings if you have prepared 6
rotis using the dough. You will get calories in one roti or 2 chapati calories
you need. Additionally you can also calculate nutrition of your family for the
entire month with more foods. Download the app here.
Read more about how you can use diet kundali to improve your nutrition in our website
Read more about how you can use diet kundali to improve your nutrition in our website
 |
| Calculate chapati calories and chapati nutrition at Diet Kundali app |
Reference
Comments
Post a Comment